Individuals from 5 years old to 95 years old can experience anxiety. Here are some tips to help anyone cope with anxious feelings.
Read the text alternative of 10 Tips to Manage Anxiety at Any Age.
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Tips To Manage Anxiety
Take Deep Breaths
When we get anxious, the body naturally goes into “fight or flight” mode. This can cause physical symptoms, like rapid and shallow breathing, quickened heart rate, and physical tension. Taking slow, deep breaths can help activate the body’s relaxation response, naturally slowing the heart rate, relaxing muscles, and lowering blood pressure.
Exercise is a great way to reduce stress and anxiety because it naturally releases endorphins, which improve mood and reduce feelings of stress. Physical activity can also help relieve muscle tension and promote relaxation. Plus, when you are moving your body, your mind becomes distracted from anxious thoughts. Even light exercise, such as walking, can help.
Mindfulness involves being present in the moment and not worrying about the past or future. It allows you to observe your thoughts and feelings without passing judgement, increasing self-awareness. This can help reduce anxiety and refocus your thoughts. If you find your mind wandering, just refocus back to your present surroundings.
Get Enough Sleep
Lack of sleep can make anxiety worse. That’s because our body and mind are restored while we sleep. Plus, sleep helps our muscles relax and reduce our body’s production of stress hormones. Adults should aim for 7–9 hours of sleep each night. Here are some great tips on improving your sleeping habits.
Caffeine can make anxiety worse. It is a stimulant, so it increases heart rate and the production of cortisol, the stress hormone. It can also negatively impact your sleep. Plus, it may also trigger anxiety attacks and can be addictive in large quantities on a regular basis. So, it's best to limit your intake or avoid it altogether.
Eat a Healthy Diet
A healthy diet can help to reduce anxiety by providing your body with the nutrients it needs to function properly. Good food also helps regulate blood sugar levels, which has a direct impact on your mood. There’s also a strong connection between your gut health and mental health. So, by keeping your guy healthy, you can help keep your brain happy.
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Talk to Someone
It is tempting to keep your feelings to yourself when you are anxious; however, talking to someone you trust, such as a friend or therapist, can help to reduce anxiety and provide emotional support. Being open about your feelings can also reduce feelings of shame or stigma around mental health. Instead, talking about it can be empowering and liberating.
Techniques like yoga, meditation, and progressive muscle relaxation can help to reduce anxiety and promote relaxation. By making a conscious effort to relax, you can combat feelings of anxiety and help address the mental and physical symptoms. Find an activity that help you relax and try doing that when you feel anxious.
Do Something Fun
Engaging in activities that you enjoy, such as reading or playing a game, can help to distract you from anxious thoughts. Plus, they can be relaxing or physically engaging, which also help combat anxiety. Many activities also involve a social connection and help with feelings of loneliness. Some activities also come with a sense of accomplishment to help boost self-esteem.
Taking breaks throughout the day can help to reduce stress and prevent anxiety from building up. If you notice feelings of anxiety creeping up, take a few minutes to yourself to help reset your thoughts and emotions. Taking breaks is a great form of self-care — it is not being selfish! By taking just a few minutes throughout the day, you can help reduce burnout and promote your well-being.